CrossFit Moreton Bay Workouts 10th Dec - 16th Dec

MONDAY

strength

MACHO MAN complex (find a heavy complex)

3 power cleans
3 front squats
3 jerks
* cannot let go of bar 15 minutes to find

Metcon (Time)

21.15.9
squat snatch 22.5/15
wall balls

TUESDAY

Strength

Deadlift on the minute (10 - 1 @ 100/70)

Metcon

Metcon (AMRAP - Rounds and Reps)

4 rounds
amrap 4
400 run
5 HSPU
8 T2B
11 air squats
max hang cleans 50/35
rest 2 minutes

WEDNESDAY

Metcon (Time)

accumulate 4500/3800kg back squats
* 20 burpee penalty every time you rack the bar
*can choose any weight - can add or take off weigh when rack
*15 minute cap

Metcon (Distance)

max row/bike for distance in 15 minute -
every 2 minutes perform
5 pull ups
10 push ups
15 sit ups

THURSDAY

Gymnastics

Metcon (No Measure)

10 minutes EMOM
minute 1 - 8 mtr HS walk/shoulder taps
minute 2 - 3-5 muscle ups/8-10 chest to bar OR 10-12 pull ups(banded OK)

Metcon

Metcon (AMRAP - Rounds and Reps)

DUMBELL DISASTER
22 Minute Amrap
12 DB deadlift 22.5/15
9 DB clean
6 db shoulder to oh
200m run

FRIDAY

Weightlifting

Power snatch + Hang power snatch (EMOM 10 @ 70/75% of 1 rm power snatch)

Metcon (Time)

5 rounds
5 front squat 70/50
10 box jumps 30/24
30 double under